CrossFit Wig Wag – CrossFit

View Public Whiteboard


Shoulder Press (3-3-3-3-3)

Will be performed from the floor.

Build to a moderate set of 3 and complete all 5 sets at this weight.

**Max sets of strict pull ups in between shoulder press sets**


Metcon (Time)

For Time:

21 Wall Balls

21 Hang Cleans

21 Push Jerks

15 Wall Balls

15 Hang Cleans

15 Push Presses

9 Wall Balls

9 Hang Cleans

9 Shoulder Presses
Intent: Blow up your shoulders. 🙂

Your weight will remain the same throughout all pressing progessions so the jerks will be fairly light while the shoulder press should be a struggle.